While fruit juices and dried fruit aren't recommended for their high-sugar content, fresh fruit can be part of a healthy diet for someone with diabetes. Protein bars are a great snack option for people with diabetes due to the significant amount of protein they provide. The snacks on this list also clock in at about two hundred calories or less, which is another good rule-of-thumb to keep in mind when it comes to figuring out which snacks will work for—not against—your goal of maintaining weight while also keeping blood sugar balanced. She says, “This fun snack is 100% real cheese and a good source of calcium and protein. Eating them may prevent blood sugar spikes and help lower insulin levels after meals (58, 59, 60, 61). Read on to see all the winners and honorable mentions. Packed with protein. Plus, each serving provides 10 percent of your daily calcium needs. A small box of raisins mixed with two tablespoons of cashews. Additionally, it is very high in calories, so you should avoid eating too much trail mix at once. The principles for my snacks are the same: if I eat something with carbs, I counteract with protein. ", Winner: Dannon Activia Light Nonfat Yogurt, Raspberry (activia.us.com). This frappe is perfect when you need a snack that’s fast and not too heavy. Slice up one small apple and spread one tablespoon of homemade peanut butter across the pieces. ", Winner: Garden Fresh Gourmet Mild Guacamole (gardenfreshsalsa.com). It contains vitamins, minerals, fiber, and protein. In addition, the protein in turkey roll-ups may help lower your appetite, which is beneficial for preventing overeating and promoting weight management. Half a cup of low-fat cottage cheese, with 1 teaspoon of almond butter (12g protein), A few slices of turkey breast (about 3g protein per 10g of turkey breast). Here's why we should all lean in harder and embrace our comfort-food cravings. Here's what you need to know about which snacks are considered healthy for someone with diabetes and which ones to avoid. Of course, if your snack is high in protein but it's also high in carbs and sugar — like some protein bars — you may experience a sharp rise in blood sugar. You can make tuna salad even healthier and higher in protein by mixing it with cottage cheese or yogurt, rather than mayonnaise. Over the past 25+ years living with type 2, I’ve learned what snacks can satisfy me without wreaking havoc with my glucose readings. Since black beans are rich in fiber and protein, they make a healthy snack for individuals with diabetes. You can also try pairing other types of fruit with peanut butter, such as bananas or pears, for similar health benefits. As always, you should check with your nutritionist (and your blood glucose machine) to make sure that these snacks are right for you. Why it won: Don't brush off plain yogurt until you've tried this thick and creamy Greek-style version. Most of the ingredients used to make energy bites are high in fiber, protein and healthy fats — three key nutrients known for keeping blood sugar stable (34, 56, 57). Chickpeas, also known as garbanzo beans, are an incredibly healthy legume. A small stir-fry of low carb vegetables (if I’m really hungry), 20. Roll these up for any time of day—especially before or after a workout. Take this test to gauge your risk and prevent type 2 diabetes, 6 ways to lower your blood sugar naturally, The difference between type 1 and type 2 diabetes and how to manage your symptoms. The high fiber content and monounsaturated fatty acids in avocados make them a diabetes-friendly food. Plus, a serving provides 10 percent of your daily fiber needs. A two egg white scramble with spinach, 23. A … Plus, it's a good source of vitamin E, a powerful antioxidant. Important: The opinions expressed in WebMD Blogs are solely those of the User, who may or may not have medical or scientific training. Snacking can be tricky when you have type 2 diabetes. Nutrition facts per 1 ounce (about 20 chips): Winner: True North Peanut Clusters (truenorthsnacks.com). No one will be the wiser. A 1-ounce (28-gram) serving of trail mix provides almost 4 grams of protein, which makes it a filling snack that may promote blood sugar control in people with diabetes (57, 63). Adding a tablespoon or two (about 16–32 grams) of peanut butter to celery sticks adds some extra protein and fiber to the snack, which will benefit your blood sugar control even more (2, 10, 11). Crunchy. Nutrition Facts 23 crisps: 150 calories, 10g fat (7g saturated fat), 30mg cholesterol, 350mg sodium, 1g carbohydrate (0g sugars, 0g fiber), 13g protein. Nutrition Facts 35 chips: 130 calories, 6g fat (1g saturated fat), 0mg cholesterol, 190mg sodium, 16g carbohydrate (0g sugars, 5g fiber), 5g protein. Getting bored of plain varieties? The best snacks for diabetics are high in protein, fiber, or healthy fats — and lower in carbohydrates. Plus, they're baked with 100 percent whole grain wheat and are a good source of fiber. To regulate blood sugar levels and stay healthy, people with diabetes must carefully manage their diet by eating the right foods, ideally in the right amounts at the right times. Sliced apples paired with nut butter make for a delicious and healthy snack that’s great for people with diabetes. Since avocados are quite high in calories, it is best to stick with a serving size of one-fourth to one-half an avocado. The fiber in chia seeds can absorb a significant amount of water, which may help control diabetes by slowing down the digestion process and release of sugar into the blood (53). Some of these opinions may contain information about treatments or uses of drug products that have not been approved by the U.S. Food and Drug Administration. Stephens recommends the following healthy, high-protein snacks for diabetics: Half a cup of low-fat cottage cheese, with 1 teaspoon of almond butter (12g protein) A handful of almonds (6g protein) A few slices of turkey breast (about 3g protein per 10g of turkey breast) Plus, each serving provides 15 percent of your daily vitamin C needs and is a good source of heart-healthy potassium. Please note that product information, packaging, and availability may have changed since our story first appeared. Based on their ratings, we've awarded the top 25 snacks the Diabetic Living What to Eat Seal of Approval. All of these properties may benefit blood sugar control in people with diabetes (20, 21). A protein shake made with almond milk (the amount of protein depends on the type of powder you use, for example, One cup of roasted chickpeas (12.5g fiber), One serving of multigrain crackers with peanut butter (5g fiber), One slice of whole-grain bread with two tbsp peanut butter (4g fiber), Celery with two tablespoons of peanut butter (16g fat), One serving of whole milk plain yogurt with cinnamon (8g fat), Fruit juices (26 g carbs in one cup of orange juice), Dried fruit (17g carbs in one 21g package), Pastries (26g carbs in a medium-sized croissant), Cakes (36g carbs in one medium-sized piece of sponge cake), Muffins (61g carbs in a medium-sized blueberry muffin). This diabetic-friendly snack from Diabetics Rejoice! A small apple with the skin and a couple tablespoons of peanut butter makes a fiber- and protein-rich snack. Why it won: Each foil pouch holds two crunchy and sweet whole grain oat bars. For true chip lovers, Cello Whisps can satisfy salt cravings without raising blood sugar. The key is to avoid adding too much dried fruit to your trail mix, as it is quite high in sugar and may spike your blood sugar if you consume too much (64). Plus, with 14 percent of your daily protein needs per serving, these crisps are anything but wimpy. It’s plenty sweet but with limited added sugar—just 4 grams.”. A study published in the Experimental and Therapeutic Medicine Journal in 2016 found that when type 2 diabetics regularly consumed more dietary fiber, their blood glucose levels and insulin resistance improved significantly. The key is to choose snacks that are high in fiber, protein and healthy fats. Fresh broccoli, cauliflower or even dill pickles make a crunchy snack with or without hummus or other dips. Two figs and one ounce of brie cheese, 16. What’s better? 2 tablespoons peanut butter: 188 calories, 16g fat (3g saturated fat), 0 cholesterol, 147mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 8g protein.